CrossFit – Wed, Jan 15
Have you checked out our podcast?  2nd episode drops Thursday 1/9.
Our Youtube channel CrossFitSR925 is where you'll find the episodes!Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!

Warm-up

1 min row/bike/ski

10 alt spiderman

10 wall bals

1 min row/bike/ski Moderate pace

10 inch worms

10 wall balls

1 min row/bike/ski Fast pace

10 scap pull ups

10 wall balls

5 kip swings

3 Pull Ups

3 C2B

3 BMU

EMOM

3 min EMOM

2 Push Press

2 thrusters

add weight

Metcon (AMRAP – Rounds and Reps)

14 Min Amrap

3 thrusters 115/75 (rx+ 135/95)

5 C2B pull Ups (rx+ BMU)

7 box jumps 24/20″ (rx+ 30/24)

Cooldown

½ kneeling thoracic rotation

kneeling Lat

Pigeon